It's summer, the ideal time to get your vitamins (A, B, C…) and minerals (magnesium, iron, zinc...). They are part of the micronutrient family; these are nutrients we need in very small amounts (micrograms or milligrams) but are essential for our health. They must be obtained through diet and have the advantage of being calorie-free.

 

Know that they are essential for the proper development of our body, as they all play a major role in our health. Some participate at cell renewal, to immunity and others are fighting against Aging

 

Vitamins 

 

There are two types of vitamins:

• Water-soluble vitamins, That is to say, water-soluble vitamins are vitamin C and the B vitamins (B1, B2, B3, B5, B6, B8, B9, B12). They are mainly found in fruits and vegetables. They are not stored in the body, and their surplus is eliminated in urine, feces, and sweat.

   

• Fat-soluble vitamins, Fat-soluble vitamins are vitamins A, D, E, and K. They are mainly found in vegetable or animal oils, unskimmed dairy products, fatty fish, offal... With the exception of vitamin D, whose main source is the sun. These vitamins can be stored in the body (liver, muscles, and fatty tissues). Therefore, in excessive amounts, they can accumulate and have harmful effects. Conversely, a low-fat diet can lead to a deficiency.

To each, her role:
The vitamin C helps fight fatigue

The vitamin A preserve vision
The vitamin B intervenes in the regulation of nervous system activity
The vitamin B1 prevents memory problems
The vitamin B12 strengthen our immune system
The vitamin K allows blood to clot

 

Minerals and trace elements

 

The main minerals are: calcium, magnesium, potassium, phosphorus, sulfur, sodium, and chlorine. Trace elements, that are found in trace amounts in the body but nevertheless play an important role are: iron, zinc, copper, fluorine, iodine, chromium, and selenium.

 

They primarily intervene in:
– the composition of enzymes and hormones
– the formation of bones and teeth
– maintaining heart rate, muscle contraction, nerve conduction, acid-base balance
weight regulation

 

The effects of vitamins and minerals on weight

 

We recently discussed the role of vitamin D in weight, but it's not the only micronutrient that plays a role in weight loss and stabilization.
Let's explore the other vitamins and minerals that will help you achieve your goals.

• Iron When you have an iron deficiency, meaning anemia, the main symptom is significant fatigue. But if you are tired, you will tend to be more sedentary and you will promote fat storage. It is therefore important to meet your iron needs by consuming foods rich in iron such as red meat, vegetables, fruits, and also parsley. To promote its absorption, be sure to consume enough vitamin C, which allows for iron absorption.

• Magnesium A magnesium deficiency causes periods of stress, which will then often lead you to crave fattier and sweeter foods than usual. Sufficient magnesium intake helps regulate stress, so if you are less stressed, you will snack less and your caloric intake will be reduced.

• The B vitamins : They play a key role in the metabolism of carbohydrates, proteins, and fats. They help convert these macronutrients into energy that your body uses to function properly. A deficiency in B vitamins will therefore make it harder to lose weight. So be sure to include meats, vegetables, legumes, fruits, grains, dairy products, and nuts—all of which are rich in vitamin D—in your diet.

 

As you've understood, for weight loss but also for your general health, it's important to meet your vitamin and mineral needs. To do this, vary your diet as much as possible while also choosing your cooking method carefully, as vitamins are sensitive to heat.